Starting Sunday, January 19 @ 07:23 AM, until Sunday, January 26 07:23 AM  your challenge is to ...

Make simple, healthy food swaps

Make simple, healthy food swaps

In this week's challenge you must Make simple, healthy food swaps . You don’t have to sacrifice the foods you love to be healthier. Try swapping a few of your usual staples for a healthier option.Small changes can make a huge difference. By making simple food swaps, you can cut calories, fat, sugar and salt, while gaining nutrients and minerals.

healthy food swaps

Here are few healthy food swaps:

  1. Obesity

  2. Swap pasta for quinoa. You’ll get more protein, fiber and nutrients per bite.

  3. Instead of store-bought nut butter, make your own in a food processer using almonds or peanuts as the only ingredient. You’ll get the great taste without added preservatives, salt or sugar. For a creamier texture, add a bit of water and blend.

  4. Trade iceberg lettuce for Napa cabbage. It has more vitamins and nutrients, and is great in salads, tacos or even as a sandwich wrap. Other nutritious swaps for iceberg lettuce include spinach, Swiss chard, kale and baby greens. Remember: the more color, the better.

  5. Skip the store-bought salad dressing and make your own with olive oil, your favorite vinegar, pepper, mustard and/or herbs. Komar recommends reading the label of your favorite dressing, then create your own using the same main ingredients – nixing the extra preservatives.

  6. Use yogurt in place of sour cream or mayonnaise. Waldeck likes this protein-rich option for chili, dips and chicken salad.

  7. Instead of mayonnaise on your sandwich, slather on some avocado. You’ll get heart-healthy fat with a delicious creamy flavor.

  8. Use fresh citrus juice and herbs in place of salt. Less sodium is key for heart health. Citrus juice adds a bright pop of flavor so you won’t miss the salt in your sauces, main entrees, salads and side dishes. Herbs add incredible flavor so you won’t want to reach for the salt shaker.

  9. Use Bragg Liquid Aminos in place of soy sauce for a gluten-free, preservative-free option. They contain essential amino acids and protein, and are non-GMO.

  10. Replace half the fat (like oil) in baked goods with a healthier option. Waldeck recommends mashed cannellini beans, black beans for brownies, applesauce, stewed prunes, avocado. Just don’t replace all of the oil or you’ll lose the texture you want.

Suggested Reading:

9 Healthy Alternatives To Unhealthy Foods - Learn more here.

10 Healthy Food Swaps - Learn more here.

This challenge was closed on 1/26/2020

1  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Naresh K Chadha 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.

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